Facts on Food: Cholesterol
This factsheet aims to help you understand what cholesterol is and how high cholesterol can impact your health.
This factsheet is intended to serve as informational purposes, provided by The Diverse Nutrition Association as a public service. This is not a substitute for regulated medical advice or diagnosis. In the instance that you require this, please consult the required medical professional.
What is Cholesterol?
Cholesterol is naturally produced in the liver and described as a fatty substance that is found in the blood. The excessive amounts of cholesterol are a cause of concern, as high cholesterol contributes to coronary artery disease, heart attacks and strokes.
Cholesterol plays a role in the body functioning, of which includes:
Aids fat digestion
Essential part of cell membranes
Part of the production of Vitamin D and many hormones, which include cortisone, estrogen, and testosterone.
Cholesterol is also present in foods we consume.
There are different types of cholesterol:
Cholesterol is transported around the body in your blood by proteins. cholesterol and protein combined are called lipoprotein.
HDL (High Density Lipoprotein) Known as the good cholesterol. This will help to reduce cardiovascular disease. The unwanted cholesterol is transported to the liver and broken down to be passed out the body.
LDL (Low Density Lipoprotein) known as bad cholesterol. The excessive amount can build-up like plaque on the vessels, which deposit there. This clogs the arteries and increases the risk of heart attacks and strokes.
Triglycerides:
Another type of blood fat is called triglycerides and is typically present on a reading for cholesterol. This is due to the contribution of clogging the arteries and risks. Your Triglyceride level may be impacted and high from consuming lots of fatty and sugary food, alcohol consumption and being overweight.
What happens if you have high cholesterol?
The large amounts of cholesterol in the blood can clog up the arteries, due to being sticking to the inside of the artery walls. This becomes harmful as it prevents the blood from being able to flow around the body as easily.
The signs and symptoms of high cholesterol may not immediately be obvious. So being tested is so important. A blood test can test your cholesterol level.
However there are other factors that can also contribute to the risk of LDL cholesterol such as; genetic family history, pre-existing illnesses, high BMI, low physical activity, being of South- Asian origin.
Cholesterol and Food:
The dietary concerns with cholesterol are the amount of saturated fats consumed.
Saturated fats contribute to slowing down the process of breaking down and removal of the cholesterol in the body, as well as increasing the amount of LDL (bad cholesterol) as it builds up.
These foods should be limited and eaten less frequently. Within the UK, the maximum recommended amount of saturated fat intake is around 20g for women and 30g for men.
Top tips for managing and reducing cholesterol levels:
Dairy: Reduce the intake of full-fat dairy products, such as full-fat milk and yogurts.
Low-fat options may be used but be mindful of the sugar content.
Meats: Opt for leaner cuts of meat, and trim the fat where possible, also consider vegetarian protein sources such as lentils and chickpeas.
Pastries, sausages and pies, cakes: To be limited or if homemade reduce the amount of butter and sugar used in the recipe.
Oils and butter: Such as ghee and lard, can be swapped for margarine/spreads and sunflower or vegetable oil.
Other foods that can help to reduce high cholesterol levels include sources of oily fish. They are a great source of unsaturated fats and Omega 3.
The UK recommendations suggest two portions of fish a week. Adding nuts and avocados into your diet is also a great addition.
A balanced diet is still key, so consider having a variety of food, which includes sources of fiber, fruit and vegetables, wholegrain varieties, and protein sources.
Summary:
Limit the consumption of saturated fats and maintain a varied diet to reduce the risks of high cholesterol. Be mindful that signs of high cholesterol are not typically spotted so regular checks with your GP may be appropriate if you are at a high risk, as a blood test is required.
Sources:
British Heart Foundation (2021) Why you should have your cholesterol levels tested. Heart Matters. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/medical/tests/blood-cholesterol [Accessed May 2021]
Heart UK (2021) What is Cholesterol? Available from: https://www.heartuk.org.uk/cholesterol/what-is-cholesterol [Accessed May 2021]
British Heart Foundation (2021) High Cholesterol - Causes, Symptoms & Treatments. Available from: https://www.bhf.org.uk/informationsupport/risk-factors/high-cholesterol [Accessed May 2021]
Scientific Advisory Committee of Nutrition (2019) SACN report on saturated fats and health. Available from: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/814995/SACN_report_on_saturated_fat_and_health.pdf [Accessed May 2021]
NHS (2020) Fat: The facts. Available from https://www.nhs.uk/live-well/eat-well/different-fats-nutrition/ [Accessed May 2021]
National Heart, Lung, and Blood Institute (2021) Blood Cholesterol. Available from https://www.nhlbi.nih.gov/health-topics/blood-cholesterol [Accessed May 2021]
©The Diverse Nutrition Association June 2021. Review date June 2023.